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Saturday 180922

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Russian Baby Makers x 6-8 reps
Minute 2 – Dumbbell Z-Press x 5 reps
Minute 3 – Banded Good Mornings x 10 reps

B.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 3 reps

Coach Alex’s Notes:
Build to a heavy triple for the day.

C.
Complete as many rounds as possible in 10 minutes of:
60 Bar-facing Burpees
30 Overhead Squats, 115/75 pounds
10 Muscle-ups

Rest 3 minutes, then…

Complete as many rounds as possible in 5 minutes of:
10 Wall Ball Shots, 20/14 pounds
20 Double Unders

Friday 180921

A.
Spend 15 minutes on Muscle-ups/progressions.

B.
Four sets of:
Front Squat x 2 reps
Rest 2-3 minutes

Coach Alex’s Notes:
Build to a heavy double for the day.

C.
For time:
135/95 pound Thruster, 15 reps
15ft Rope Climb, 4 ascents
135/95 pound Thruster, 12 reps
15ft Rope Climb, 3 ascents
135/95 pound Thruster, 9 reps
15ft Rope Climb, 2 ascents

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Thursday 180920

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Three rounds, not for time, of:
Straddle Hollow Hold, 30 seconds
Table, 30 seconds
Lying Back Arch, 15 reps
Piked Handstand Push-up to Shoulder Opener, 3 reps
Cat Cow, 10 reps
Handstand Hold (chest facing wall), 20 seconds
Reverse Snow Angel, 5 reps

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Row 1500m @ 5km PR Pace
Rest 60 seconds

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Wednesday 180919

A.
Four sets of:
Supinated Grip Barbell-Row x 8 reps @ 2111
Rest 60 seconds
Alternating Cossack Squats x 14-20 reps
Rest 60 seconds
Nose to Wall Handstand Hold x 1 minute

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double Unders + 4 Dumbbell Power Snatches
Minute 2 – 20 Double Unders + 6 Toes-to-bar
Minute 3 – 12 Russian Kettlebell Swings, 32/24kg

C.
Three sets of:
15 Hamstring Curls (feet in rings)
Rest 60 seconds
Hammer Curl x 10 reps
Rest 60 seconds

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